Monday, July 18, 2016

 
20 reps back squat
 
WOD
14 min AMRAP
Run, 200 m
10 Toes-to-bars
20 Pistols (Alternating Legs)
Handstand Walk, 30 ft
 MOB WOD
1 min each leg lunge lizard stretch

Optional
EMOM 10 min
1-3 bar muscle up attempts
(good to get some practice in today as we might see these at the end of the week!)


10 comments:

  1. Day 22 RomWOD
    I'm grateful for a great weekend of quality time with family and friends.

    Asa

    ReplyDelete
    Replies
    1. MOD WOD Day 5, then
      14 min AMRAP
      50 side kicks
      10 pull ups
      20 MU progressions
      30 dumb bell strict presses (20#)
      2+80 (finished 3rd round w/n 1min after)

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  2. A) 180# from floor to 6" box
    B) 2 rounds + 200M +10 TTB+ 20 Pistols + 12ft HSW. I was conflicted on whether or not to try the handstand walk. Crashed about 10 times. Would have been better exercise had I scaled.
    Opt) 2 Bar MU every minute for 10min. 1st six min singles. Last four min doubles.

    ReplyDelete
  3. A 100lbs (finally broke triple digits!)
    B 3+200 +25
    Fun workout!!!

    ReplyDelete
  4. Pre) Core Warmup x 2 + 3rds of 5 Push up to slide back hollow + 1 min arch flutter kick
    A) 20 reps at 160
    B) 2+230, Did not have the right mental attitude to attack this wod full of my weaknesses, but looking back, I am super happy I was able to do pistols in my running shoes!! I still work every day on my left ankle flexibility, and I know before I never could in non weight lifting shoes!

    ReplyDelete
  5. A) 20 reps at 135#
    B) 4 rounds RX

    My lower back in the left side has been a little tight so I didn't go up 10# as planned, just 5#, but hoping to start adding a little more each time now. Jose counted my reps and he said it looked easy for me, I guess I'm just scared to injury myself.

    The WOD was fun, the pistols were the most difficult movement surprisingly but my left side, lower back and glute, was super tight. I did the first 3 rounds of toes to bar unbroken and got 8 then 2 on the last one.

    Fun WOD !

    ReplyDelete
    Replies
    1. I finished the handstand walk right before time was up to get 4 rounds.

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    2. Oh and ice been working on my habdstand a ton! It has gotten do much better!

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  6. A) 155#
    B) 2+210 MODIFIED BEAR CRAWL

    ReplyDelete